61. Why Your “Healthy” Foods Might Be Making You Anxious with Dr. Uma Naidoo

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Welcome to Rooted in Wellness with Me, Wellness Advocate, and Holistic Nutritionist,
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Mona Sharma.
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Together we will take a journey to discover natural healing practices from imbalance to balance,
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guided by ancient wisdom and modern scientific insights.
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I was raised living summers on an ashram, so I learned early on that food is medicine,
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and your kitchen is your greatest source of health care and prevention.
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After facing two heart surgeries, anxiety, and weight challenges, I discovered that just
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because your symptoms are common doesn't mean that they are normal.
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Together with some incredible guests, we will explore the power of our mind, body, and
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soul connection, returning to our roots to rediscover our greatest well-being.
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What is the key to calming your mind wasn't in your medicine cabinet, but in your kitchen?
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In today's episode, I sit down with Dr. Umanidu, a Harvard-trained psychiatrist, professional
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chef, and author of Calm Your Mind with Food, to explore the science and soul of how food
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impacts our mental health.
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We talk about everything from the anxiety, sugar connection to the surprising side effects
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of artificial sweeteners to what's really going on in our gut when we feel moody,
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foggy, or off-balance.
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Uman also shares her own personal healing journey through cancer and how we're turning
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to simple, nourishing meals really helped her feel whole again.
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Together we unpack the confusion of modern food trends, the emotional weight of eating,
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and how to really tune back into our body's wisdom with compassion, not perfection.
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If you've ever felt overwhelmed by what to eat or frustrated by mood swings that don't
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make sense, this conversation is your invitation to come back to center one mindful bite at
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a time.
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Dr. Umanidu is a Harvard-trained nutritional psychiatrist, professional chef, and best-selling
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author of Calm Your Mind with Food.
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She's also the founder of the first US Hospital-based Nutrition Psychiatry Clinic at Mass General.
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Before we dive into today's episode, I want to take a moment to share something that has
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become a daily staple in my wellness routine, especially now that we're in the heart of
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summer, and that's symbiotica.
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You've heard me talk about how I'm always looking for ways to support my body in a gentle,
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consistent way, especially when life gets busy or when travel picks up, taking symbiotica's
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supplements has made it so much easier for me to stay connected to my health goals no
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matter what the season may look like.
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I take them first thing in the morning with a big glass of water.
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It's simple.
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I'll also link it all out for you in the show notes.
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Hi everyone, you can join us live.
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This is exciting because I have one of my incredible mentors here with me today, Dr. Uma
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and I do welcome.
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Thank you so much for having me.
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I was so excited.
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You have been someone who I've followed for so many years now.
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One, your medical background, your experience at Harvard, the fact that you were talking about
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food as medicine at Harvard, which I would love to dive into also, but you have so much
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wisdom in your books that you deliver in a really tangible way in a world that we were
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just talking about is so confusing.
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A lot of people are so overwhelmed, including nutritionists.
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We're getting so much insight from so many different places.
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So we're going to dive into everything that's in your books today.
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But before we do that, this podcast is all about ancient wisdom in our modern world and
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really how we can become more rooted again.
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That's rooted in ourselves and our happiness and our health and also our ability, the knowingness
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that we have to heal.
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So do you have any practices every day that you have that make you feel rooted in your
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health and happiness?
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It's some simple practices that I sometimes struggle to adhere to, but I really push myself.
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I always drink a tall glass of water in the morning because of just wanting to reset
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my body after sleeping and I know that it keeps me calm because being dehydrated in the
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morning body is a naturally dehydrated concept of anxiety and I did experience that level
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of anxiety a few years ago and I think it helped me to rebalance.
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I tried to do at least a 20 minutes of meditation in the morning because it also sets up my
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day in a better way than not.
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I noticed the days when I don't do that.
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So those two things, very much a part of how I wake up a lot too, I just naturally get
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up early.
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So I love seeing the sun rise and if I can combine those with the sun rise and I literally
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have to leave my phone somewhere else because it's so distracting and I've had to be very
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good and very much better about that too because if not I'll reach out and I want to check
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messages and get ahead of my day and it's not, it's not the thing to be there.
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No, you go sucked in completely just like diverges your day and I have to ask this question.
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Oh, one, every expert who sat in that chair mentions these beautiful rituals that all
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tend to be free.
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Yes.
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That's right.
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That's right.
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That's right.
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In a world where you're finding a question.
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That's right.
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Right.
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And then everything.
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Yeah.
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And do you drink coffee?
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I love coffee.
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I will have coffee earlier in the day and I firmly believe that that is what you put in
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a coffee that matters.
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Of course sourcing a better coffee and a coffee bean is important too.
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But I also grew up drinking and learning my grandmother's golden chai, which is why I
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developed a mood food mixes because I think that kind of golden chai has had its moment
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but the ingredients are so special and I love that flavor.
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So it's a nice way to either stop my day or end my day as well.
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Absolutely.
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But coffee is in there too.
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Let's call that out right now.
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So mood food mixers is a beautiful mix that you've developed for grounding, for mental
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health, for mood optimization using a really pure ingredients that I absolutely love.
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So I can't wait to try that.
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So on the flip side, I think that so many of us come to this journey because of our own
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personal healing stories.
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Right.
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You had one of those.
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I do.
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I do.
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It was definitely one of the aha moments that drew me more deeply into nutritional psychiatry.
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It was pretty healthy.
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I had was involved in running my clinic, which I had been doing this work in nutrition
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in mental health for a while in an unstructured way.
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So in an our patient's setting as part of the clinic, but I had the opportunity and a good
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mentorship to form my own clinic and clinical service at Mass Journal.
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And lo and behold, I find out into running my clinic that, you know, I find a lump.
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And I was otherwise feeling healthy.
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I would probably say stress was a part of it because there's something about when you're
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reaching or feeling successful, that stress also increases.
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And I haven't figured out that.
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It's a cure for that.
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So I went from lump to line, IV line, within about seven days because I was very blessed
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to have excellent care.
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And one of the things I realized when I felt extremely, you know, the anxiety built up
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because I was facing chemotherapy and I knew the medications.
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And so knowing that was actually even worse and the side effects.
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But I had to find a moment to actually ground myself and and really root myself in what
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I grew up culturally doing, what I was saying to my patients every day.
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And I had to remind myself to do that for myself.
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So I said, you know, rather than maybe I'll peel back on coffee and go deep into my golden
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lattes for that time, my grandmother's golden chai and golden milk, I will prepare my
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meals at home because it was safer anyway.
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And I made small adaptations that I could manage and that I had, I knew, but that had it
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not for a while, maybe.
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And every week my doctors would say to me, what are you doing?
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We want to know so we can tell other people, but I would take a my little lunch box
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of whatever I was prepared for that day.
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And they were genuinely engaged and interested in my wellbeing because they knew I wasn't
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experiencing the side effects.
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Right.
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And all of the medications they saw me healing as I was getting the chemo instead of being
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nauseous and sick and developing really horrendous side effects that I sometimes it was painful
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to see other people going through it, but I proved to me how powerful this is in an unexpected
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moment, right?
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I was I was looking to prove this to myself.
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So it really has been not only one of the aha moments, but it became the blueprint of
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the work I do.
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And I think very important just to to to live it, live through it yourself in that way.
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You know, I knew these little tips about managing anxiety.
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I knew ways to uplift my mood because I'd kind of talk myself those things from growing
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up.
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I think we chatted on that earlier, but this was important for the food.
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I say all the time, you know, we never know why these things happen to us, but through
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these lessons, you and I can both say nothing else matters when you don't have your health.
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Absolutely.
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And so it's so important that we share these stories, it feels time stops, nothing matters.
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And I think that the fact that you're able to go into an office, other people watching
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to see the foods that you were eating, that it wasn't a crazy protocol.
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You were trusting in nature a lot of the part of your heritage that you grew up with eating
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real whole foods, right?
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Eating the spices and herbs, just to flavor the food and healing properties of those and
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the benefits of those.
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It's interesting recently, someone I went for to get my hair blow dried and the first
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was so comfortable and you said, Oh, you have such beautiful hair.
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Me too.
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And in that moment, I didn't say that loud because I don't want people to feel bad.
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But I said to myself, I'm so grateful that my hair grew back, you know, so it's those
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little things, you know, without your help.
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Yeah.
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There is, honestly, there's no life.
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So on the flip side, for some of our listeners who they understand when they kind of get
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uprooted, we talked about the world of health and wellness right now being so complicated
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that it's almost halting people.
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They're not knowing.
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They don't know what decisions to make, right?
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So do you notice now having gone from that position, healing yourself, growing back
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this beautiful hair, do you notice are there practices in your life or time, the seasons
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that you feel uprooted as a wake up call to go back?
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And what are some of those practices, practices that cause you to feel uprooted?
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I think that one of the things I experienced when I wrote my second book, calm your mind
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with food, is the success, which I was very grateful for.
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My first book caused a lot of anxiety because it was almost as though the success of it
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made me more anxious about what I was doing for the second book, how I was writing, what
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was I sharing?
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It was, it's an interesting thing.
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I wrote about it in the book that it can spiral in a certain way.
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And I really have to go back to ruining myself and healthier practices and reminding myself,
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you know, what did I do when I was sick, but, you know, what are those things I remember?
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What are the things I need to prove to myself?
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Eating is a very big part of it, stress management is another.
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And I feel like for me, stress management is an ongoing cycle, like I have to remind myself
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of that all the time.
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Yeah.
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But if I were to name one practice, it goes back to some of those basics, healthy eating,
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attention to proper sleep, none of which in my life are completely perfect.
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I will share that openly, none of us is perfect, but it also helps me to understand
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what my patients are going through.
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Absolutely.
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Because we heal people and this, this eat this enough, that lemma that we live in this
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very hard.
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Yeah.
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And I wanted to kind of hover on that for a second because you now know the importance
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of food and how you feel.
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Now that we're understanding that there's so much more of a connection to our food and
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our mood and our mental health, you know, we're not making, it's something that's still
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not at the forefront of mental health care.
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So for example, I know when I went to my doctor and I talked about anxiety, there's no
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mention of food.
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There's actually no mention of what was happening in my life.
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It was more just like, okay, well, you know, maybe try to get some more sleep, try to
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exercise.
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And here's a prescription of something that you could try.
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And it's to no fault of their own, but you know, I'm just, to this day shocked, I became
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a nutritionist 15 years ago.
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And the fact that for 15 years, we've been talking about the connection to our mood,
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our gut microbiome, and that most doctors haven't had training in this.
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So can we maybe talk about this missing link between food and mental health?
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And do you feel our doctors coming around to the understanding the importance of food?
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I think I'll start with the last question first, because the, this year was very, very
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excited that the American Psychiatric Association, which is also our largest national international
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meeting, because we have people come from all over the world, hosted a theme that was
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really more lifestyle related and lifestyle, of course, implies nutrition, proper sleep.
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And I was very encouraged by that because what it brought into focus was nutrition, lifestyle,
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the pillars that you're not, you know, learn growing up, you'll enter the classroom and
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lived it, lived it as well.
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But I was encouraged that they were brave enough to bring that theme forward.
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Yeah.
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They look at what we're metabolizing, how we're metabolizing, and they're really taking a whole person, a whole body approach to healing.
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So I really appreciate that. So maybe for our listeners, because I think that we've all been touched with somebody who has experienced a lot of sadness, or
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overwhelmed or anxiety or even depression, and depression I know runs in my family.
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You mentioned COVID, so can we maybe break down some of the pillars that people need to be aware of, you know, before they're looking for a solution, or the
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quick fix that you and I mentioned a few times now, going online and find the one supplement, that's the cure all or this way of eating, that's the cure all, you're not eating 150 grams of protein, that's why you're depressed, that's why you depressed, let's talk, break it down. So you mentioned COVID, so there I'm thinking there's isolation, there's lack of time in nature, there's lack of connection to other human beings. I'm also thinking of the way that people are eating, and you mentioned processed foods. Also, what else would you add to that list when you're considering these mood disorders?
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So COVID, even those over has had a long lasting effects and mental health, long COVID, and the subsequent consequences of not only just how people are thinking, their cognitive health, how they are living has had a long time effect, a very fascinating study done by the MRI center and MRI researchers at mass journal showed in COVID, because you mentioned personal connection and social isolation.
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The people who did not have a code infection, so they were otherwise healthy, showed neuroinflammation. Wow, and they associated that, of course, you know, more studies need to be done, etc. But they associated that they saw on actual neuroimaging with the level of social isolation that we had, being disconnected from our peers, our friends, our family.
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And I thought that was fascinating, because it really spoke to something you read about the blue zones, you know, you're the power of nine and sort of like having your tribe, having the connectedness, but COVID also had a massive effect on the amount of processed foods that we ate, when door shells were empty in March of three, not all store shelves, but we're making started to see that I think everyone panic, because that is not something we have a fortune in this country that most of us don't experience that.
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And people rushed out process sales increased and they stayed high, they have remained high. So that changed, even though social connection came back, there's a whole many years that certain generations didn't experience graduations at school, didn't experience things at college, you know, people lived in this work from home mode.
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There's even a really interesting condition that developed where people developed what they called zoom dysmorphia.
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So someone would be on zoom right all day, and they would dislike how the nose looked or they would they would then start to seek plastic surgery. Now this wasn't heavily researched, but it's mentioned and totally and discussed so these weird things that came out of COVID, but food and how we were eating was one of them, the level of anxiety increased and people were just socially disconnected, you know, and that has those effects have lasted.
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And we're still walking ourselves back from them, even though the infection was taken, you know, in that, in that particular pandemic has has mostly receded, I was looking at pictures last night of my daughter, who's in preschool, with her mask on every single day, and now I'm aware a lot of my kids were older, they missed their graduation, and then here with the LA fires, they're missing another opportunity. So it's just like, oh my gosh, yes, our kids are going to go through so much, we've got to get ahead on supporting them.
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And there's also the rise of CPG brands, you notice that since COVID like the amount of processed food labeled healthy keto paleo this every single label, and the space confusing, because some of those labels have very little to do with healthy nutrition. Yeah, and they have to do more with conveying to the consumer health benefit, which is not sure, you know, and I think that that really spoke to the rise of the process, for us, for us.
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I have to pause this episode to share something that's completely transformed how I feel every single day, and it all starts in my gut. I'm talking about Pendulum's metabolic daily, and I'm genuinely obsessed.
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88% of Americans are metabolically unhealthy, and so much of that comes down to our gut microbiome. If you're constantly battling afternoon energy crashes, sugar cravings, and that sluggish feeling after meals, metabolic daily can change everything.
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This isn't your typical probiotic, it contains live acrimansia, moones of phila, it's an incredible next generation strain that most of us are deficient in. It literally strengthens your gut lining and helps your body metabolize sugars and carbs so much more efficiently.
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What I love most is how it makes me feel. My energy is sustained throughout the day. I'm not constantly thinking about my next snack, and I actually feel a little bit more full faster. It's like my body finally learned how to work with the food instead of against it. Plus, my digestion has never been better.
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What's at Pendulum apart is the science. They were founded by PhD scientists and doctors with the myoclinic as their first investor. They're the first company in the US to bring live acrimansia to market using DNA sequencing in an oxygen-free facility.
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I'm so selective about supplements that I recommend and metabolic daily has earned a permanent spot in my routine and recommendation to my clients.
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00:28:23.140 --> 00:28:37.140
Go to PendulumLive.com and use code Mona, M-O-N-A for 20% off all Pendulum Membership First Orders that's PendulumLive.com with code Mona, your gut and your energy levels will thank you.
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00:28:37.140 --> 00:28:59.140
So listen to some of those ingredients that you talk about in your book that we should just avoid. And I really want to own in on them with you. I think it's so special coming from you because we hear about these ingredients online. There's a lot of awareness happening right now around food dies and stuff like that, which is great.
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It's going to take a long time before a lot of these unsafe ingredients are going to be taken out of food so we can prove that they're dangerous. So your ownership, I'm talking to all the listeners right now, comes with how you buy food. So let's talk about some of the ingredients when I flip over the package to the important ingredient label side of things. Let's start off with the sugars first. So glucose and fructose and high fructose corn syrup. Let's start there and then I'll let you lead into some others.
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So sugar is hidden in most of our foods, even our savory foods like ketchup and pasta sauces and salad dressings. I educate people that four grams of sugars one teaspoon because it turns out that our food labels on grams, but we measure and cook and bake and recipes in the US have pounds and answers.
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So honestly, if you don't understand what the grams mean, it's because you don't practice that way.
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That's a good point. So four grams is one teaspoon. So I have them learn that when they're shopping, the ultra processed foods, and oh, so so more much sugar though. Let me not get distracted.
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So not only we have other names, there's a repository online where there are 262 other names for sugar on food labels.
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Brown rice syrup is my favorite to quote because most people they go, brown rice must be healthy, but brown rice syrup is just sugar.
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I think understanding that and no one is saying don't eat sugar. I don't want to mislead people having a fruit, having some berries, sugar in vegetables, whatever it is, it doesn't have to be that you excluded entirely just where you obtain it from right.
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It's it's the candy and the the other things that we are concerned about and the high fructose corn syrup.
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So understanding that is significant because sugar does drive inflammation. So be careful what we get it from.
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And just like there's a huge protein conversation, they should be a conversation around can we consume less sugar through these processed ultra processed foods.
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A certain fast food french fries have sugar because you don't taste it, but the sugar was proven in research and development that it sells more.
370
00:31:04.140 --> 00:31:13.140
And why because we want more have you ever upsized your fries and then you think the next day lunch. Oh, I really should get more of those fries. It's a real thing in our body.
371
00:31:13.140 --> 00:31:25.140
It's it really does happen to our cravings. It's been researched to do that. So I say to people vote with your dollars, you know, you can choose what you buy because there isn't necessary.
372
00:31:25.140 --> 00:31:32.140
So I agree with you the movement around removing food dies will happen and I'm supporting it and over time that will roll out.
373
00:31:32.140 --> 00:31:38.140
Right now it still exists not the there say the dies, but this these foods are still not ideal.
374
00:31:38.140 --> 00:31:46.140
And the only way we can know that is by understanding the label sped up and deciding what we can buy because no one's going to tell us.
375
00:31:46.140 --> 00:31:53.140
Yeah, I think also if you really just decide you're going to make a conscious decision when you go to the grocery store.
376
00:31:53.140 --> 00:31:58.140
If you see any of those sugar ingredients to just put it back down if you don't buy it, you can't eat it.
377
00:31:58.140 --> 00:32:08.140
I think it's especially important for our children because the marketing that goes behind a lot of these children's foods, including this one brand that I want to like a lot.
378
00:32:08.140 --> 00:32:17.140
Organic ingredients, they include fiber and veggies and some organic ingredients, but there's five different types of sugar that you can find in the ingredients.
379
00:32:17.140 --> 00:32:22.140
So just like be firm. I know it takes takes a lot of willpower, I think, as a parent.
380
00:32:22.140 --> 00:32:30.140
It does take and I really understand what you're saying because when you've boarded and it's in the home, it's hard to not eat it.
381
00:32:30.140 --> 00:32:31.140
Okay.
382
00:32:31.140 --> 00:32:33.140
It's it's hard to do that.
383
00:32:33.140 --> 00:32:36.140
And I think there's also the strongly plans have where the child wants something.
384
00:32:36.140 --> 00:32:43.140
I also feel like it's not a perfect solution, but involving children in food buying decisions early on taking them to farmers markets.
385
00:32:43.140 --> 00:32:48.140
If you have access, taking them to farms, understanding maybe they have a school community garden.
386
00:32:48.140 --> 00:32:55.140
I think that connection can can be understood early where food comes from and the connection to whole real foods.
387
00:32:55.140 --> 00:33:01.140
You know, that come from the ground or whichever they eat, understanding the food ecosystem.
388
00:33:02.140 --> 00:33:06.140
Even having them be involved in shopping, but taking them to the prototype.
389
00:33:06.140 --> 00:33:07.140
I know.
390
00:33:07.140 --> 00:33:12.140
Taking them to the, you know, just having them shop in a certain way.
391
00:33:12.140 --> 00:33:13.140
Yeah.
392
00:33:13.140 --> 00:33:23.140
You know, because it is hard once the item is purchased and it's in front of you because it's something I talk about called environmental controls, which is we talk about this in
393
00:33:24.140 --> 00:33:26.140
in individual struggling with dementia.
394
00:33:26.140 --> 00:33:28.140
Also something that can be impacted by food.
395
00:33:28.140 --> 00:33:37.140
But if you need to keep them safe and they still living with family, you know, you you don't want them to fall or you don't want them to eat or do something that's unsafe.
396
00:33:37.140 --> 00:33:38.140
You want to be there.
397
00:33:38.140 --> 00:33:39.140
They turning on the stove.
398
00:33:39.140 --> 00:33:41.140
Similar thing with food.
399
00:33:41.140 --> 00:33:44.140
You know, if we all those cookies be stacked up on.
400
00:33:44.140 --> 00:33:45.140
Yeah.
401
00:33:45.140 --> 00:33:46.140
Of a COVID need to be.
402
00:33:46.140 --> 00:33:47.140
Yeah.
403
00:33:48.140 --> 00:33:53.140
I would say to people, just imagine, you know, Dr. Oma or I myself are with you in your kitchen.
404
00:33:53.140 --> 00:33:55.140
And we were just looking at what was in your cupboards.
405
00:33:55.140 --> 00:33:56.140
Right.
406
00:33:56.140 --> 00:33:57.140
What would you want to hide from us?
407
00:33:57.140 --> 00:33:59.140
That's probably something you'd like to get.
408
00:33:59.140 --> 00:34:00.140
That's right.
409
00:34:00.140 --> 00:34:01.140
What do they want to hide?
410
00:34:01.140 --> 00:34:02.140
Probably the popcorn.
411
00:34:02.140 --> 00:34:03.140
I stopped the stock.
412
00:34:03.140 --> 00:34:05.140
That's not uniformly bad.
413
00:34:05.140 --> 00:34:10.140
But it's definitely a snack that, you know, you can sometimes eat too much of.
414
00:34:10.140 --> 00:34:11.140
Yeah.
415
00:34:12.140 --> 00:34:20.140
You know, some processed potato chip that was bought for an event that, you know, was left over and probably should have gotten rid of.
416
00:34:20.140 --> 00:34:21.140
Yeah.
417
00:34:21.140 --> 00:34:28.140
But you know, things that I'm not a perfect eater, but it's more that I think having a sense of balance on what we do.
418
00:34:28.140 --> 00:34:29.140
So important.
419
00:34:29.140 --> 00:34:31.140
Like I say, it depends all the time.
420
00:34:31.140 --> 00:34:36.140
You know, you might come across a cupcake because you've taken your childhood birthday party and that's what everyone is eating.
421
00:34:36.140 --> 00:34:37.140
Yeah.
422
00:34:37.140 --> 00:34:42.140
I mean, you have to eat it or don't have to eat it, but you can always cause corrected your next meal.
423
00:34:42.140 --> 00:34:45.140
You know, there's, there's also what we talked about social connection.
424
00:34:45.140 --> 00:34:48.140
People enjoying something together food is something people enjoy.
425
00:34:48.140 --> 00:34:52.140
But over time, you, you want to start to make healthier choices.
426
00:34:52.140 --> 00:34:53.140
Yeah.
427
00:34:53.140 --> 00:34:56.140
So I'm not the kind of person who's going to say, don't eat cake on your birthday.
428
00:34:56.140 --> 00:34:59.140
If you'd like to do that, just don't eat cake every day three times a day.
429
00:34:59.140 --> 00:35:00.140
You got it.
430
00:35:00.140 --> 00:35:01.140
Yeah.
431
00:35:01.140 --> 00:35:08.140
So it's, it's, it's important to have that balance of life because if not, we become so rigid that we don't enjoy anything, you know.
432
00:35:08.140 --> 00:35:14.140
I think part of what you mentioned also, when you go through a bit of detoxification period from those foods,
433
00:35:14.140 --> 00:35:16.140
you recognize the control that they have.
434
00:35:16.140 --> 00:35:18.140
I will say over your brain.
435
00:35:18.140 --> 00:35:19.140
I'm your body.
436
00:35:19.140 --> 00:35:20.140
Are you born in your brain?
437
00:35:20.140 --> 00:35:21.140
Yeah.
438
00:35:21.140 --> 00:35:22.140
Absolutely right.
439
00:35:22.140 --> 00:35:23.140
Yeah.
440
00:35:23.140 --> 00:35:24.140
You stop craving those foods.
441
00:35:24.140 --> 00:35:27.140
I noticed when I went to the ashram and I went through that very first trip of for my healing.
442
00:35:27.140 --> 00:35:33.140
Breaking up with processed food, I literally felt like a crutch like, oh my gosh, this is really hard.
443
00:35:33.140 --> 00:35:34.140
How am I going to do this?
444
00:35:34.140 --> 00:35:38.140
I didn't realize until then the control that food or those food ingredients had over me.
445
00:35:38.140 --> 00:35:42.140
I'd say working with my clients, that's probably the hardest hurdle to get over.
446
00:35:42.140 --> 00:35:49.140
Not buying it anymore, getting used to not consuming those foods with the ingredients that they know could potentially be harming them, impacting their mood.
447
00:35:49.140 --> 00:35:50.140
Yeah.
448
00:35:50.140 --> 00:35:51.140
It's, it's a very real thing.
449
00:35:51.140 --> 00:35:52.140
It's a very real thing.
450
00:35:53.140 --> 00:35:54.140
So what are some of the symptoms?
451
00:35:54.140 --> 00:36:03.140
So if people are wanting to, you know, understand what are some of the, I don't even know that there's these silent kind of harms to their mental health.
452
00:36:03.140 --> 00:36:04.140
What are some of those ingredients?
453
00:36:04.140 --> 00:36:10.140
I think it's important to know that the colorants that dies, the ultra processed food stabilizes.
454
00:36:10.140 --> 00:36:21.140
I've actually been shown in, there's a food thickener called carboxymethylcellulose and it was shown in 2022 in an animal study to disrupt the microbiome so much.
455
00:36:21.140 --> 00:36:32.140
So that those mice couldn't produce short-chain fatty acids in the microbiome, which is something we want our food to produce as it's being broken down because that's short-chain fatty acids are healthy.
456
00:36:32.140 --> 00:36:36.140
They help heal the gut and they help fend off inflammation.
457
00:36:36.140 --> 00:36:47.140
So think about ultra processed foods are just a group that you want to slowly cut back on as much as you can, you know, really be thoughtful, mindful about where your dollars go.
458
00:36:47.140 --> 00:36:49.140
Along with that are where do you find sugars?
459
00:36:49.140 --> 00:37:05.140
So they're hidden sugars in those savory foods I mentioned, but they're also sodas, you know, iced teas, ice beverages that have added sugar in them or they have the next group artificial sweetness, many of which are not great for mental health because they disrupt the microbiome.
460
00:37:05.140 --> 00:37:18.140
There are limited few that in small amounts are actually okay and stevia I will say even those generally okay to have it in small amounts here and there and by that I mean don't buy the baking mixes and bake with them.
461
00:37:18.140 --> 00:37:23.140
That's just replacing sugar with with something else, but a tiny bit here because you want something sweet.
462
00:37:23.140 --> 00:37:30.140
My favorite is actually honey because honey has other properties, but and there are a few other sources that are okay and not as bad.
463
00:37:30.140 --> 00:37:35.140
The stevia can actually worsen anxiety just just so people know and it's been shown on research.
464
00:37:35.140 --> 00:37:50.140
So if you are using stevia maybe thinking about that cutting it back, finding a different way to sweeten your tea or whatever you, you know, are using to sweeten even cinnamon has, you know, that's the reason I put it in mood food mixes has natural sweetness.
465
00:37:50.140 --> 00:37:55.140
And then other benefits are so I think thinking that way is going to be important.
466
00:37:55.140 --> 00:38:04.140
The wrong types of fats hydrogenated oils trans fats those are the ones to avoid so you find them in things like shelf stable baked goods.
467
00:38:04.140 --> 00:38:13.140
We know about fried foods this is it's been shown in research to drive depression, but cutting back on those and finding fun ways to cook instead.
468
00:38:13.140 --> 00:38:22.140
You know, oven roasting, air frying, finding finding ways that you can avoid deep frying is is important to you have an air fryer.
469
00:38:22.140 --> 00:38:23.140
I use an air fryer.
470
00:38:23.140 --> 00:38:28.140
I use it for certain things and I had to be careful about checking all the consumer reports.
471
00:38:28.140 --> 00:38:30.140
No, exactly. That's right.
472
00:38:30.140 --> 00:38:38.140
All of the, you know, there's always some guidelines about it, but I use it for crispy up certain things and foods like that, but I try to.
473
00:38:38.140 --> 00:38:40.140
I try to not depend on it.
474
00:38:40.140 --> 00:38:45.140
Yeah, I would read recipes for use in the air fryer because for me it's about people not deep frying.
475
00:38:45.140 --> 00:38:51.140
And how can I get them it's almost like if someone's drinking soda, how can you get them to a diet soda?
476
00:38:51.140 --> 00:38:55.140
How from the diet soda, how can you get them to a flavoured water from a flavoured one?
477
00:38:55.140 --> 00:38:57.140
The work back how do you get them to water?
478
00:38:57.140 --> 00:39:00.140
Right, so it takes its stages, its stages of change.
479
00:39:00.140 --> 00:39:02.140
Yeah, okay, good to know.
480
00:39:02.140 --> 00:39:10.140
So we've talked about the gut microbiome then hydrogenated oils and sugars and fake, fake sugars also food dies and additives.
481
00:39:10.140 --> 00:39:13.140
What's happening to the brain when we're consuming those foods?
482
00:39:13.140 --> 00:39:17.140
The breakdown products damage the lining we mentioned that earlier.
483
00:39:17.140 --> 00:39:29.140
And as you get leakage into the circuitry system, the inflammation in the gut really does spread to inflammation in the brain, which is in overtime damaging your neurons, your brain cells.
484
00:39:29.140 --> 00:39:36.140
Your inflammation is one of the conditions that actually drives the worsening of these mental health conditions.
485
00:39:36.140 --> 00:39:41.140
There's also the mechanism that in your gut, two very important things to know.
486
00:39:41.140 --> 00:39:51.140
In your gut microbiome, 90% to 95% of your serotonin receptors and serotonin production, but also 70% of your immune cells and immunity.
487
00:39:51.140 --> 00:39:57.140
So there's so many functions that that gut microbiome is taking care of, we don't even think about.
488
00:39:57.140 --> 00:40:07.140
When you have the setup of inflammation, it's one of the mechanisms that drives mental health symptoms and food, those unhealthy foods all cause this.
489
00:40:07.140 --> 00:40:10.140
They feed the bad microbes, they cause inflammation.
490
00:40:10.140 --> 00:40:19.140
So you have oxidative stress on the body, you have inflammation being set up in the gut, you have damage to the cell lining in the gut microbiome.
491
00:40:19.140 --> 00:40:26.140
There's a good time, you will develop neuroinflammation and where I see it clinically is an uptake of symptoms.
492
00:40:26.140 --> 00:40:33.140
So how do you cause correct that and how do you start to eat differently to help heal your gut?
493
00:40:33.140 --> 00:40:40.140
Because the whole body is connected and it's a chronic and serious form of inflammation.
494
00:40:40.140 --> 00:40:48.140
It's not the kind, not the inflammation that happens, you're playing tennis, you twist your ankle, you fall asleep, you need that's acute inflammation, which is important for healing.
495
00:40:48.140 --> 00:40:51.140
This is the most silent kind that can be more damaging.
496
00:40:51.140 --> 00:40:59.140
That is such a great point, we spend a lot of time talking about digestive symptoms and issues and bloating and gas and diarrhea and all those things and we can get.
497
00:40:59.140 --> 00:41:09.140
But neural inflammation, we don't necessarily think that the meal that we had last night could be causing my brain fog and my moodiness the day after even two days after.
498
00:41:09.140 --> 00:41:21.140
And that's such an important concept because right now with longevity being such a buzzword, hearing about the rise or diagnosis that we're hearing about Alzheimer's and Parkinson's and stuff like that.
499
00:41:21.140 --> 00:41:30.140
Would you agree that it's our decisions in the here and the now that are going to prevent the accumulation of neural toxins and the future and inflammation of the brain?
500
00:41:30.140 --> 00:41:50.140
The next one point because one of the things that some research will talk to you about in relation to cognitive disorders and we don't have a careful Alzheimer's, but you know there are ways that you can fend off your inflammation your brain early on simply by taking the step to make healthier choices starting now.
501
00:41:50.140 --> 00:42:09.140
So whichever point you're at, you can start right now to try to help yourself. These conditions are rooted in kind of neural inflammation and that mechanism, but you have the choice to eat healthier, make these make your food cleaner, take these steps to start to help yourself.
502
00:42:09.140 --> 00:42:17.140
And one of my colleagues even talks about you know just eat healthier to fend off just like we have nascent cancer cells in our body.
503
00:42:17.140 --> 00:42:33.140
Most people walk around with nascent inactive cancer cells, your habits, your nutrition, your lifestyle can either drive those, that's why stress is so important can drive those and turn them into cancer cells and or not.
504
00:42:33.140 --> 00:42:48.140
And same thing with your inflammation, you might have these sort of inactive cells in your brain that could be driven towards a negative consequence or you could help them heal by how you eat and how you live.
505
00:42:48.140 --> 00:42:53.140
Did you have any understanding of your genetics prior to getting cancer? Are you talking about epigenetics?
506
00:42:53.140 --> 00:43:12.140
Yeah, I didn't, I didn't, but it turned out when I did get testing as suggested by my doctor at the time and there wasn't necessarily for me, fortunately any kind of linkage there, but I think that all these conversations are so important because they related, they're all connected.
507
00:43:12.140 --> 00:43:21.140
Absolutely, I think it's important to understand your genetics, any any information that you can use as fuel for your own health that will drive better decisions.
508
00:43:21.140 --> 00:43:32.140
And I'm a big fan of living your life, you know, if you're going to drink a Coca-Cola and it's going to bring you so much joy like you're a three year old child, the impact of that Coca-Cola could be beneficial, but every day, you know, that's kind of fuel.
509
00:43:32.140 --> 00:43:35.140
I agree with you, I agree with you.
510
00:43:35.140 --> 00:43:40.140
I'm not saying drink a Coca-Cola, but you know, whether it's a butter cake or whatever.
511
00:43:40.140 --> 00:43:44.140
Exactly, there's this really fascinating study done using spices.
512
00:43:44.140 --> 00:43:56.140
And they found that the way I'll explain it is more sort of in everyday speak, but basically when you ate something and you were stressed about eating it and felt terrible, actually impacted the absorption.
513
00:43:56.140 --> 00:43:58.140
Fascinating.
514
00:43:58.140 --> 00:44:01.140
So it's true, like if you have it, enjoy it, move on.
515
00:44:01.140 --> 00:44:07.140
I always say cross correct at the next drink or next meal, rather than stay trapped in.
516
00:44:07.140 --> 00:44:12.140
I'm feeling bad about it because those those feelings don't help you and they don't make you feel good.
517
00:44:12.140 --> 00:44:16.140
Women tend to hold on to that guilt a lot longer, right? We're thinking about it for a day.
518
00:44:16.140 --> 00:44:20.140
Why did I eat that yesterday? It's like, oh, that's the energy that you're carrying with you.
519
00:44:20.140 --> 00:44:29.140
One of the most common concerns I get for my clients, especially lately, is brain fog and low energy despite their best efforts.
520
00:44:29.140 --> 00:44:36.140
And if we talk about this checklist that people have, I'm exercising, I'm hydrating, I'm eating some produce and stuff like that.
521
00:44:36.140 --> 00:44:39.140
Can we talk to us about the inflammation that goes behind that?
522
00:44:39.140 --> 00:44:45.140
And maybe it's not something that just showed up, but it ties back into that accumulation that you've mentioned.
523
00:44:45.140 --> 00:44:57.140
Yeah, brain fog is fascinating. I'm actually developing a brain fog rating scale because I do think that it's so key for us to understand where we're at and see what we can do to make things better.
524
00:44:57.140 --> 00:45:02.140
So one thing that I mentioned was long COVID has had and continue to affect some people.
525
00:45:02.140 --> 00:45:10.140
One of the things I hear about a lot is brain fog, but then there's just the everyday human that feels like they almost cannot think clearly.
526
00:45:10.140 --> 00:45:17.140
I think that food is part of the conversation as a stress, as are sort of these everyday things that people are just living with.
527
00:45:17.140 --> 00:45:27.140
Whether it's environmental, you know, and Los Angeles was the fires, somewhere else maybe a different happening that it's really stressing the group as a whole.
528
00:45:27.140 --> 00:45:37.140
What is the path forward? I think that it's not just one thing. I think it's a combination of lifestyle, along with nutrition being the pillar.
529
00:45:37.140 --> 00:45:45.140
Because we know that nutrition is the number one driver of illness that we can remediate and that we can walk ourselves back home.
530
00:45:45.140 --> 00:45:51.140
I think you're a great example of that, you know, eating and living in a different way brought back your health.
531
00:45:51.140 --> 00:45:58.140
And I think that finding a way to think for a moment, like what have I done differently?
532
00:45:58.140 --> 00:46:04.140
I'm experiencing this brain fog, did it start during COVID? Why it lay as I was eating ice cream every night?
533
00:46:04.140 --> 00:46:10.140
I hear this all the time, you know, we developed this habit. We started getting two types of ice cream every week.
534
00:46:10.140 --> 00:46:17.140
And we continued to leave it in our Instacart cart, wherever it was. I've heard this repeatedly that there was a habit that people haven't.
535
00:46:17.140 --> 00:46:23.140
So what have I done? Because sometimes it's the things we are seeing and doing that are easier to grab onto.
536
00:46:23.140 --> 00:46:28.140
And food is one of them. I know whether I have cookies or chips or whatever it is in my pantry.
537
00:46:28.140 --> 00:46:32.140
I also know if I have more apples and oranges and just fresh whole foods.
538
00:46:32.140 --> 00:46:36.140
What is it that has changed? And can I start to tweak that?
539
00:46:36.140 --> 00:46:44.140
So I like people to think about, I like to break it down into what I call a sore protocol, I say W.
540
00:46:44.140 --> 00:46:53.140
So it's a swap ad walk. And the swap is because so many people are experiencing this almost fogginess.
541
00:46:53.140 --> 00:47:03.140
What can I swap that I'm eating that I know is not healthy. So it could be the extra cups of coffee with a lot more creamer and lots of sugar sweetener, whatever it is.
542
00:47:03.140 --> 00:47:10.140
Or maybe it's that ice cream or maybe it's the glass of wine or maybe it's now I'm doing hybrid works schedule.
543
00:47:10.140 --> 00:47:16.140
And I order out with my friends at lunch every single time. Whereas before COVID, I was packing lunch five times a day.
544
00:47:16.140 --> 00:47:21.140
What is it I can swap? And sometimes it's just one thing and most people are aware of something bothering them.
545
00:47:21.140 --> 00:47:26.140
Yeah. You know that they doing that they know is not that they want to change, let's say.
546
00:47:26.140 --> 00:47:38.140
And then add is adding and it's so easy to add more plants to your diet. Add in plants, colors, textures, helps your microbiome or maybe you are vegetarian and you need to pay attention to the amount of protein.
547
00:47:38.140 --> 00:47:49.140
I'm not saying the excessive amounts, but amounts that you need for your body. Or maybe you are vegan and you need to check whether you have enough vitamin B12 because B vitamins are brain vitamins.
548
00:47:49.140 --> 00:47:56.140
Yeah. Yeah. So it's adding in something in your diet and it I usually go towards food.
549
00:47:56.140 --> 00:48:02.140
But for someone else, it might be I've stopped meditating. I no longer do my breath work.
550
00:48:02.140 --> 00:48:10.140
And W I use the category walk for broad category of what does movement mean to you? What what can you bring back?
551
00:48:10.140 --> 00:48:16.140
Because we know that exercise is very closely related in research to better mood lower anxiety.
552
00:48:16.140 --> 00:48:22.140
So I know that encouraging someone to engage in some form of room is going to help them. But what do they want to do?
553
00:48:22.140 --> 00:48:28.140
Do they want to start with yoga? Do they want to do Tai Chi? Do they do they want to count steps? What works for them?
554
00:48:28.140 --> 00:48:39.140
So just breaking down to a very clear three step way that people can start and they can start with any of those three is a is a good way to walk oneself back.
555
00:48:39.140 --> 00:48:53.140
And I find brain fog is often something that people are eating and I call what you described earlier as body intelligence, which is I don't usually associate this afternoon fog and need to go to a vending machine or get my fourth cup of coffee for the day.
556
00:48:53.140 --> 00:49:02.140
Big with something I've eaten. Usually I'm really tired. I didn't sleep well last night. Well, did you sleep because you have anxiety masking under your sleep?
557
00:49:02.140 --> 00:49:10.140
And it's hidden by the fact that you think you can't sleep. But when we work on other things, you realize that you had severe anxiety and we did not.
558
00:49:10.140 --> 00:49:16.140
Or what is it that we get to to really the root of what it might be and help the healing?
559
00:49:16.140 --> 00:49:28.140
I love that simplicity. And that's a good question for everyone to think of right now without a complete overhaul and complication around, you know, this shopping a different way, dieting a different way.
560
00:49:28.140 --> 00:49:35.140
What's one thing that you know that you're doing right now that could be sabotaging your mental health and most people probably know.
561
00:49:35.140 --> 00:49:46.140
Most people know. And that's, you know, I developed the so method. Like I said, SAW because I realized as I went through my practice,
562
00:49:46.140 --> 00:49:52.140
you know, initially when I formed my clinic, I was doing this work. I wanted to give people long list. I realized, yeah, it's early on.
563
00:49:52.140 --> 00:49:59.140
That's enough. You cannot overwhelm people. But breaking it down and making it simple was so much easier.
564
00:49:59.140 --> 00:50:07.140
And I discovered clinical practice and also the research was that most people know a habit that's niggling them and bothering them.
565
00:50:07.140 --> 00:50:18.140
Either stopped exercising, COVID gave up my gym membership went back to work. And now I go to networking dinners every night. And, you know, I'm not eating the right foods or whatever it might be.
566
00:50:18.140 --> 00:50:22.140
You know, we mentioned ice cream and cookies and all that. Most people know.
567
00:50:22.140 --> 00:50:34.140
And if you help them find a solution or translate that into an action step to make it easier, then overwhelming anyone with the list or rules of, you know, don't eat this.
568
00:50:34.140 --> 00:50:38.140
And that's where I think we in the media, we could we could do better.
569
00:50:38.140 --> 00:50:47.140
I love that also. Okay. The SAW protocol. I love that you include walk and how I'm interpreting that is you're reminding people to change their state.
570
00:50:47.140 --> 00:50:56.140
Correct. It's not just walk. It's yeah. Because, you know, chances are you're probably not going to go through McDonald's drive through if you're feeling pretty good, right?
571
00:50:56.140 --> 00:51:00.140
It's walking and moving your body and maybe feeling a little bit more uplifted. Yes.
572
00:51:00.140 --> 00:51:08.140
So noticing maybe when you have a crutch for those specific foods and try walking before you make those decisions. Yes. Yes.
573
00:51:08.140 --> 00:51:13.140
You know, I think of the SAW protocol as almost a gateway to healthy 11. Yeah.
574
00:51:13.140 --> 00:51:22.140
You know, we talk about gateway drugs and they say, well, people start with this and then unfortunately they get hooked on some, but they can also be a positive way in which we use that time.
575
00:51:22.140 --> 00:51:32.140
Right. So I find that if people pick up on either the S, either the A or the W, it's to your point, the moment they start to feel better, they're not heading towards that drive through.
576
00:51:32.140 --> 00:51:40.140
They take you walk with a friend, they take their dog to the park, they walking to get the newspaper and coffee, whatever it might be, or they.
577
00:51:40.140 --> 00:51:46.140
Stopping at the local farmer's market and buying colorful vegetables or local honey, it's just.
578
00:51:46.140 --> 00:51:49.140
It starts to become incorporated in your lifestyle.
579
00:51:49.140 --> 00:51:57.140
And that's why this is a marathon. Start a sprint and you know, we, we have to have patients for ourselves and others.
580
00:51:57.140 --> 00:52:01.140
A big part of your book is focusing on foods that come from nature.
581
00:52:01.140 --> 00:52:10.140
Talk to us about the necessity of fiber and these different vital chemicals and what those do to our mood instead of just, you know, we're saying spend more time in the produce section.
582
00:52:10.140 --> 00:52:18.140
That's actually, let's break down exactly because it's so funny because you know, we talk about colors of vegetables to convey this to people.
583
00:52:18.140 --> 00:52:24.140
But it's the, it's the plant polyphenols, the antioxidant and anti-inflammatory components.
584
00:52:24.140 --> 00:52:32.140
So take carotenoids which come from say one thing is carrots, lycopium, primtomatoes and the sign-ins from blueberries.
585
00:52:32.140 --> 00:52:36.140
All of these have positive effects in the gut microbiome.
586
00:52:36.140 --> 00:52:42.140
And by choosing that making those choices are the colors in different vegetables, you're doing two things.
587
00:52:42.140 --> 00:52:52.140
You are feeding your body with these not only the vitamins and minerals that they have, they also have fiber and they have these added fiber nutrients, which are helpful to your gut, helpful for your brain.
588
00:52:52.140 --> 00:52:54.140
They also generally low calorie.
589
00:52:54.140 --> 00:53:04.140
So a lot of these colorful vegetables, you know, whether it's cauliflower or purple broccoli or whatever it might be, they are filling you up without that much calorie.
590
00:53:04.140 --> 00:53:14.140
And you can use spices to make them very flavorful and delicious. They are things like say cauliflower have additional benefits like sulfurophane.
591
00:53:14.140 --> 00:53:24.140
So you, you're adding all this in and the variety of those different colors is giving your gut microbiome diversity that we need to be healthy.
592
00:53:24.140 --> 00:53:31.140
So it's not, I like that you ask that question because it's not just the color. Sometimes we say that and then people are thinking like, surely some colors.
593
00:53:31.140 --> 00:53:34.140
But what does it actually mean to your body and your brain?
594
00:53:34.140 --> 00:53:40.140
Fiber is hugely important because it feeds the gut microbiome and that's what just like we need food, they need fiber.
595
00:53:40.140 --> 00:53:47.140
And you can't get fiber from animal seafood protein, you only get it from plants, beans, nuts, seeds, legumes and whole grains.
596
00:53:47.140 --> 00:53:57.140
So, you know, instead of, instead of whichever diet is telling you to exclude an entire food group, just eat less of it, eat a healthier version of it, you know, if you consent.
597
00:53:57.140 --> 00:54:05.140
In all my time doing this work, I found that more often than not when somebody's really interested, Mona, what's the diet that I follow?
598
00:54:05.140 --> 00:54:15.140
When we simply increase the produce to 50% of their plate, often the results come, the cravings dissipate, the digestion is improved.
599
00:54:15.140 --> 00:54:19.140
This comes from my own healing journey too, I think that's why I'm so passionate about it.
600
00:54:19.140 --> 00:54:23.140
Because I'm noticing this concept of eat the rainbows and people are like, yeah, yeah, eat the rainbow, I get it.
601
00:54:23.140 --> 00:54:28.140
They've heard it so many times, you know, they say it doesn't really make sense. What does it really mean?
602
00:54:28.140 --> 00:54:33.140
Do you know what's happening? I think nature is just a miracle. It's designed to help us heal.
603
00:54:33.140 --> 00:54:41.140
I'll say it over and over again. I wish that our farmers were put on a pedestal and seen as our first line of defense when it comes to healthcare.
604
00:54:41.140 --> 00:54:48.140
It has to happen. They're helping us. They're helping us be healthy by doing the work that they do, you know.
605
00:54:48.140 --> 00:54:57.140
I think the fiber myth too for the future, there's incredible recipes, by the way, in both of your books that are delicious.
606
00:54:57.140 --> 00:55:03.140
I think that the fiber that you mentioned and the colors that you mentioned, when you look down at a beautiful plate,
607
00:55:03.140 --> 00:55:07.140
a colorful food, can you talk to us about that impact on your brain?
608
00:55:07.140 --> 00:55:13.140
We eat with our eyes first. You learn that in culinary school, which is why they teach you how to plate food and all that.
609
00:55:13.140 --> 00:55:15.140
But then, you know, the flavor has to follow, right?
610
00:55:15.140 --> 00:55:25.140
So because we eat with our eyes first and to your point about colors, I renamed colors and called my salad a kaleidoscope salad.
611
00:55:25.140 --> 00:55:30.140
Because I just want people to think about, you know, when we're children, we look to kaleidoscope, just all the colors you can add in.
612
00:55:30.140 --> 00:55:37.140
But I also wanted the recipe to be flexible. So say you open your fridge and you have red cabbage and some tomatoes and celery, whatever you might have,
613
00:55:37.140 --> 00:55:42.140
you can make your own salad. It doesn't have to be a specific recipe. You can put it together.
614
00:55:42.140 --> 00:55:43.140
Yeah.
615
00:55:43.140 --> 00:55:50.140
So I think that all of that just matters in terms of the other thing I did with the recipe is I really needed spices because it's pure spice.
616
00:55:50.140 --> 00:55:55.140
It's salt free, sugar free and almost calorie free. They hold any calories at all.
617
00:55:55.140 --> 00:55:56.140
Right.
618
00:55:56.140 --> 00:56:00.140
So adding those in also has benefits for your brain and for your gut makes it easier.
619
00:56:00.140 --> 00:56:03.140
Can you talk about that diversity also?
620
00:56:03.140 --> 00:56:08.140
So I heard you say we're feeding the good bacteria and our gut microbiome.
621
00:56:08.140 --> 00:56:11.140
That good bacteria is connecting and speaking to our brain.
622
00:56:11.140 --> 00:56:14.140
What's the value in variety and diversity?
623
00:56:14.140 --> 00:56:18.140
It's making so you know, we now have different levels of microbiome science.
624
00:56:18.140 --> 00:56:26.140
I'll share it through this example that we understand that there are certain microbial groups that if there are under,
625
00:56:26.140 --> 00:56:34.140
that they're being affected by the food we eat and they there's less of them that we have less production of neurochemicals like GABA.
626
00:56:34.140 --> 00:56:36.140
And that infects your level of anxiety.
627
00:56:36.140 --> 00:56:41.140
So we know some of the science that is emerging through research in a similar way.
628
00:56:41.140 --> 00:56:45.140
If you are taking care of your gut microbiome that got biodiversity.
629
00:56:45.140 --> 00:56:54.140
You're bringing in different colors, different textures, different microbes are coming into your body through those vegetables, plants, whatever it is you eating.
630
00:56:54.140 --> 00:56:56.140
That's where the colors become important.
631
00:56:56.140 --> 00:57:03.140
The diversity in your gut will help kind of the growth of different microbes.
632
00:57:03.140 --> 00:57:09.140
We know that there are certain species which help inflammation and there are other species that harm inflammation.
633
00:57:09.140 --> 00:57:16.140
We know this is newer research, but we know enough to guide us.
634
00:57:16.140 --> 00:57:24.140
And that's where these general guidelines around eat the colors, pay attention to diversity is all important.
635
00:57:26.140 --> 00:57:35.140
I have to tell you about my latest obsession, I am eight.
636
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637
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638
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They created a line of products that take a holistic science-backed approach to health and I am hooked.
639
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Let's start with their daily essentials drink.
640
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This supplement is packed with 92 premium ingredients including clinical doses of things like COQ-10 for heart health, MSM for joints and muscles.
641
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It's basically like getting all of your daily nutrition in one delicious scoop.
642
00:58:06.140 --> 00:58:17.140
I love mixing it into a smoothie, it has this great chocolatey berry flavor that I look forward to every day, plus it gives me sustained energy without any jitters or crash.
643
00:58:18.140 --> 00:58:23.140
They also have a daily longevity capsule that supports healthy aging at the cellular level.
644
00:58:23.140 --> 00:58:30.140
It has ingredients that help with DNA repair, clearing out damaged cells and it boosts myocondrial function as well.
645
00:58:30.140 --> 00:58:36.140
I've been taking it consistently and I can definitely feel a difference in my mental sharpness and my overall vitality.
646
00:58:36.140 --> 00:58:40.140
What I love about IMA is their commitment to quality.
647
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648
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They use advanced technologies like liposomal delivery to make sure that your body is actually absorbing the nutrients.
649
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As a pending B-Corp, they prioritize sustainability and ethical practices.
650
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I can't recommend IMA-8 enough.
651
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652
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Head over to IMA-8Health.com and use code MonaSharma10 for 10% off your first order.
653
00:59:12.140 --> 00:59:20.140
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654
00:59:27.140 --> 00:59:34.140
If you were working with a doctor who had prescribed antidepressants to somebody or anti-anxiety medication,
655
00:59:35.140 --> 00:59:39.140
what disclaimer would you also give with that prescription?
656
00:59:39.140 --> 00:59:44.140
Or maybe from your experience, a client that you've worked with in the past, have you seen a big shift?
657
00:59:44.140 --> 00:59:54.140
A great example that I have is someone who came to me who had not been on medication and literally arrived on my doorstep saying,
658
00:59:54.140 --> 00:59:56.140
please, I need all of it.
659
00:59:56.140 --> 01:00:05.140
So this young one identified what she wanted and was feeling very anxious and anxiety had developed with a life event, but she didn't realize it.
660
01:00:05.140 --> 01:00:08.140
She just thought, you had a new job and she was anxious.
661
01:00:08.140 --> 01:00:20.140
What had happened when you traced back that she had gotten a promotion and her promotion took her from being at home packing her lunch, exercising, walking her dog and her routine to a very different lifestyle.
662
01:00:20.140 --> 01:00:27.140
It was a very good promotion in terms of her career, eating in airports, eating at hotels or even bar snacks when she got in late,
663
01:00:27.140 --> 01:00:35.140
going to more networking dinners, consuming more alcohol and richer foods that were less healthy, really thrown off from her routine.
664
01:00:35.140 --> 01:00:41.140
So although she continued to exercise because she would literally do yoga in her room or get on the treadmill when she got to a hotel,
665
01:00:41.140 --> 01:00:46.140
her weight wasn't impacted, but her body had developed some level of inflammation.
666
01:00:46.140 --> 01:00:49.140
She appeared extremely anxious.
667
01:00:49.140 --> 01:00:59.140
But when she heard my sort of theory around what I thought happened, she was open to either starting really starting on a plan that adapted her nutrition.
668
01:00:59.140 --> 01:01:12.140
And through nutrition, we were able to over time give her enough tips for her changing lifestyle that she could manage and eat more whole foods and step back from some of those habits that are developed.
669
01:01:12.140 --> 01:01:20.140
In other scenarios, people come to me on medication and we either no longer need to increase the medication by using nutrition, lifestyle,
670
01:01:20.140 --> 01:01:27.140
and also factoring in metabolism or over time I'll work with their doctor, prescriber to come off the medication.
671
01:01:27.140 --> 01:01:35.140
But it's a very careful, that's a very careful thing and it has to be done with both physicians knowing both prescribers and the patient being, you know,
672
01:01:35.140 --> 01:01:38.140
or the client being on board with doing that.
673
01:01:38.140 --> 01:01:46.140
But some people want to, they want to see what life would be like, not being on that SSI or the medication because we know that the medications don't help everyone.
674
01:01:46.140 --> 01:01:48.140
And that's why we need more solutions.
675
01:01:48.140 --> 01:01:50.140
I'd love for you to share that story. Thank you.
676
01:01:50.140 --> 01:01:58.140
So I think a lot of people when we go out of fear, sadness, or intimidation toward doctors and it often comes with a prescription that does make us feel better.
677
01:01:58.140 --> 01:02:03.140
I think that any prescription that's ever written should also come with some sort of a holistic plan.
678
01:02:03.140 --> 01:02:05.140
Hi, completely agree.
679
01:02:05.140 --> 01:02:14.140
Because there's dependency that also happens and to your point of increasing dosages also, I don't think that a lot of practitioners are talking about that dependency that's, that's building up over time.
680
01:02:14.140 --> 01:02:21.140
That's building up and sort of tolerance we developed to medications and someone comes in after six months and that dose of pro-psych is not working.
681
01:02:21.140 --> 01:02:22.140
Yeah.
682
01:02:22.140 --> 01:02:27.140
And they now are still, were they actually improved in their depression?
683
01:02:27.140 --> 01:02:30.140
Some of it we can tell through the rating skills, but not all of it.
684
01:02:30.140 --> 01:02:37.140
We know that the studies of antidepressants unfortunately are just not targeting enough of the symptoms and the same medications are used for anxiety.
685
01:02:37.140 --> 01:02:38.140
We have a similar problem there.
686
01:02:38.140 --> 01:02:49.140
So I feel like what we're speaking the same language because what I feel that my clinical work is done is filled out that gap of, this is what the research shows.
687
01:02:49.140 --> 01:02:59.140
You know, this is these elements that we can take from the mind diet, the med training diet, all of these diets and tailor it to what you eat in your life.
688
01:02:59.140 --> 01:03:10.140
So whatever it is, we can tailor that and make it work in an inclusive way that you feel comfortable culturally adding and spices you like foods you used to eating as well.
689
01:03:10.140 --> 01:03:20.140
So that is so important as part of a holistic plan because you cannot hand someone a prescription and have them leave and then have them come in the next month and check their weight because it doesn't mean anything.
690
01:03:20.140 --> 01:03:21.140
Yes.
691
01:03:21.140 --> 01:03:27.140
In that, you know, in that con it really doesn't you just checking something off to complete your medical record to be honest.
692
01:03:27.140 --> 01:03:33.140
And you know, I think that as doctors are so pressured to see people in such a short time and they don't study nutrition.
693
01:03:33.140 --> 01:03:47.140
So what can we do to enhance that lifestyle plan along with what they eat so that they gain less weight on this medication or don't develop the metabolic side effects and different medications.
694
01:03:48.140 --> 01:03:50.140
Dr. Oman, this is why you were so special.
695
01:03:50.140 --> 01:04:07.140
Like you tell these stories in your book and you have such a scientific background and you're able to merge that with this bio individuality that no one is really talking about if every person was looked at, you know, in their unique way with their own unique genetics and the season of life that they were going through and their expectation
696
01:04:07.140 --> 01:04:14.140
or like your patient who was going through a season of so many different changes that you didn't even notice that, you know, how derailed she was, right?
697
01:04:14.140 --> 01:04:15.140
That's right.
698
01:04:15.140 --> 01:04:16.140
There's so many factors to consider.
699
01:04:16.140 --> 01:04:22.140
So find your care team and if that seems out of reach, just keep asking questions to people in your life who care about you.
700
01:04:22.140 --> 01:04:30.140
And then I know the right, the right decision, the right book, the right practitioner, the right podcast, the right doctors going to show up reading choir a little bit more.
701
01:04:30.140 --> 01:04:31.140
It's so important.
702
01:04:32.140 --> 01:04:34.140
In part of your protocol, you're welcome.
703
01:04:34.140 --> 01:04:38.140
You talk about bioactive herbs, which I love, herbs are a big part of Ayurveda.
704
01:04:38.140 --> 01:04:40.140
We call it nature's pharmacy.
705
01:04:40.140 --> 01:04:43.140
It's also what your food mixtures is based on.
706
01:04:43.140 --> 01:04:45.140
So what do you mean by bioactive herbs?
707
01:04:46.140 --> 01:04:52.140
So, you know, we tend to think of spicy herbs, it's simply herbs, it's just a flavoring for our food.
708
01:04:52.140 --> 01:05:01.140
They either garnish or, you know, whether it's Thanksgiving or another holiday, what are we going to flavor our herbs, flavor our dishes in which herbs are being used.
709
01:05:01.140 --> 01:05:07.140
But the bioactives are actually the nutrients of micronutrients that are contained in them that help our brain, help our body, help our gut.
710
01:05:08.140 --> 01:05:19.140
So there's an antioxidant called Lutil and it's found to actually help people with different symptoms, including brain fog or fogginess.
711
01:05:19.140 --> 01:05:32.140
And it can be found in Pascane time and certain herbs that if they continue to add to their diet over time and just include when their food could benefit them in some way over time.
712
01:05:32.140 --> 01:05:46.140
So I think if we started to think of, like you said, the foods, including herbs, as really the pharmacy in our kitchen, that we're just using the healer bodies, I think would be so much better off.
713
01:05:46.140 --> 01:05:50.140
And a food is more flavorful and it can so be healthy, you know.
714
01:05:50.140 --> 01:05:53.140
Does it make a difference that their fresh herbs are dry herbs?
715
01:05:53.140 --> 01:06:01.140
You know, for me, I think when you have access to fresh herbs as a beautiful, or maybe you will have near farms market to can grow your own herbs.
716
01:06:01.140 --> 01:06:12.140
You just use less, use more fresh herbs and less dried of the dried version of it because the dried version is usually more concentrated.
717
01:06:12.140 --> 01:06:18.140
But everyone can do that and I find that with certain spices actually prefer like in turmeric.
718
01:06:18.140 --> 01:06:24.140
I can get the root, but I will tell you that on a white kitchen surface.
719
01:06:24.140 --> 01:06:38.140
So as much as I love turmeric, I will buy a really good brand of the powder and work with it that way, simply for that lifestyle choice that I cannot be figuring out how to not damage my condos all the time.
720
01:06:38.140 --> 01:06:42.140
It's always a choice, right? And when I can, I will use it as well.
721
01:06:42.140 --> 01:06:52.140
But I think that those I want almost when people to think about everything that they put on their plate as helping their health or not helping the health and that they clear distinction can help that choice.
722
01:06:52.140 --> 01:06:59.140
Absolutely. What you're eating is either serving your health or not serving your health. That's a good reframe.
723
01:06:59.140 --> 01:07:08.140
You also, I love that you put berberine into one of those bioactives and I'm going to tie that in just because I know about it and the connection to blood sugar regulations.
724
01:07:08.140 --> 01:07:19.140
Can you talk to us about that and why people need to, despite what they're hearing, the concept of blood sugar regulation, other mood and what it could be doing without even realizing it.
725
01:07:19.140 --> 01:07:25.140
So berberine is something that has come forward and has been around actually for a while, but it's come forward in different contexts.
726
01:07:25.140 --> 01:07:32.140
And I think it's really helpful to some of my patients because they use it as either pull or supplement or drop. But I'm not against supplements.
727
01:07:32.140 --> 01:07:39.140
I feel like they form, they fill in some nutritional gaps that we have because especially in the US, we're not perfect eaters.
728
01:07:39.140 --> 01:07:52.140
And they have found it to be helpful in terms of I have someone who struggles a lot with cut issues and bloating and finds that when that happens, she has cravings.
729
01:07:52.140 --> 01:08:04.140
But when she started taking some berberine drops that she found and you know made sure it was a kind of a clean supplement that using that helped stabilize those cravings over time.
730
01:08:04.140 --> 01:08:16.140
And by stabilizing her cravings, even though she was generally eating healthy foods, she needed to cut back on fruit because because for her, it was driving certain symptoms that she had.
731
01:08:16.140 --> 01:08:21.140
And so that food were bad in her condition. She just needed eat less fruit and certain fruit.
732
01:08:21.140 --> 01:08:22.140
Yeah.
733
01:08:22.140 --> 01:08:27.140
So berberine is helpful for her. And I think it's definitely a solution for some people.
734
01:08:27.140 --> 01:08:37.140
I just feel that it's related to what your needs are and speaking to you talked about what that is, that, that can balance for you.
735
01:08:37.140 --> 01:08:38.140
I love it. I couldn't agree more.
736
01:08:38.140 --> 01:08:41.140
You also mentioned the anti anxiety shopping trip.
737
01:08:41.140 --> 01:08:42.140
Yes.
738
01:08:42.140 --> 01:08:51.140
So first and foremost, when you when you, I basically set up a list of foods that are ideal to help anxiety.
739
01:08:51.140 --> 01:08:59.140
And there's a list in the book with the pneumonic calming as well that will can be your checklist of what other things you should go toward.
740
01:08:59.140 --> 01:09:10.140
So the anxiety, anti anxiety shopping list is to pick foods that really can be used in the recipes in the book to help not only heal your gut, but calm your mind over time.
741
01:09:10.140 --> 01:09:13.140
It's also related to protocol you can try.
742
01:09:13.140 --> 01:09:21.140
And you couldn't, you know, but feels awful. I'm just start with one week at a time, even just one day at a time or start with swapping one thing.
743
01:09:21.140 --> 01:09:27.140
But the anti anxiety shopping list, I already said to people one rule number one drink a glass of water before you go.
744
01:09:27.140 --> 01:09:31.140
Because the, you know, there's the, the thirst and hunger signals overlap.
745
01:09:31.140 --> 01:09:38.140
And sometimes the craving you feel for the back of candy, whatever it might be, it could be just be that you're thirsty.
746
01:09:38.140 --> 01:09:53.140
And then the idea is to get used to those types of foods and start to include them on your diet so that if you have that cupcake at the birthday party, you know that you have healthy food in the frigid home for dinner or for breakfast the next morning.
747
01:09:53.140 --> 01:09:59.140
And you, you can balance it off instead of that bad feeling we tend to get and not be able to get over.
748
01:09:59.140 --> 01:10:07.140
Absolutely. All right. So for listeners who are wanting, let's say what are your five favorite foods for calming ourselves?
749
01:10:07.140 --> 01:10:15.140
I break down the new morning into calms. There's a longer one as well. And the C is for citrus fruit because of the vitamin C.
750
01:10:15.140 --> 01:10:20.140
Also for things that women love dark chocolate, extra dark natural chocolate.
751
01:10:20.140 --> 01:10:28.140
And things like calling which can be found in legumes or eggs. The A is for ashwagandha, which, which is in mood food mixes.
752
01:10:28.140 --> 01:10:39.140
For antioxidants, because all those colors we spoke about what we're trying to do is increase your anti inflammatory and antioxidant properties to help you got and your mind.
753
01:10:39.140 --> 01:10:48.140
The else for liquids, we spoke about water, water, when you dehydrate, you can be more anxious with tea, healing teas, calming teas.
754
01:10:48.140 --> 01:10:55.140
It's really helpful to support during the day. M is for magnesium and more amegas. Now you can get your amegas from salmon.
755
01:10:55.140 --> 01:11:06.140
You can get them from different seafood, from macro, from herring. There's that smash, pneumonic anchovies, but you can also get them from chia seeds and hemp seeds.
756
01:11:06.140 --> 01:11:15.140
Magnesium, a lot of makins may not have magnesium enough in their diets, so I'd like them to try to get more through food and the essence of spices and herbs.
757
01:11:15.140 --> 01:11:21.140
So stop there, those are sort of broad categories, but things that you pick anything on that list and start to build on that.
758
01:11:21.140 --> 01:11:32.140
Maybe you add more legumes to your diet. Maybe you don't eat enough eggs and that can bring you some calling. Maybe, you know, you want to add in more hydration.
759
01:11:32.140 --> 01:11:39.140
Because a lot of people don't just don't drink enough water. Absolutely. And so simple, simple habits like that can help.
760
01:11:39.140 --> 01:11:52.140
I think I know the answer to the next question. For listeners who, you know, maybe they're stuck in this survival mode or maybe they felt anxious for far too long and they're seeking this calm that you speak so beautifully about.
761
01:11:52.140 --> 01:12:04.140
Is there a place, you know, we're looking at this analogy of the comforts? I love herbal teas. You've not mentioned a lot of the modalities that you spoke to daily for that person. Is there, you know, a base point that you say to them?
762
01:12:04.140 --> 01:12:09.140
You know it. Cut out one food, drink more herbal tea, find a friend.
763
01:12:09.140 --> 01:12:15.140
It can be any of those things. Sometimes it depends on what the pain point is. Yeah.
764
01:12:15.140 --> 01:12:22.140
Some people at sleep, you know, haven't slept since COVID or I mean, I've heard people say that haven't slept well since COVID.
765
01:12:22.140 --> 01:12:29.140
Someone else could be extreme loneliness, which prolonged after COVID, just that isolation just led on to more isolation.
766
01:12:29.140 --> 01:12:36.140
But for someone else, it could be, you know, I know that I'm not eating enough vegetables. What can I do? Kind of thing.
767
01:12:36.140 --> 01:12:47.140
So I like to find the thing that is easy for someone to do because if they can commit to, I'm going to buy three new vegetables a week to try.
768
01:12:47.140 --> 01:12:54.140
And they're going to each be a different color or they can say, I'm going to join a dance class at the gym because I don't like to exercise but I like to dance.
769
01:12:54.140 --> 01:12:59.140
It could be something that gets them that gateway into a healthier habit. Yeah.
770
01:12:59.140 --> 01:13:08.140
And so starting their A, they'll be motivated because they want to do it. Whereas if I said, you know, you need to do this type of exercise three times a week and do that for five.
771
01:13:08.140 --> 01:13:14.140
You know, A, people don't like to be told what to do. But B, it feels like, no, that's not really what I want to do.
772
01:13:14.140 --> 01:13:23.140
But if you start with, what do you feel is wrong and not working right now that we can work on together. It's a very different conversation.
773
01:13:23.140 --> 01:13:31.140
Yeah. You know, then you get just a little bit more of what's bothering them. And that's where the psychology comes in.
774
01:13:31.140 --> 01:13:37.140
And if it's bothering them, they might be more motivated to say, well, if I'm going to do this, I might feel better.
775
01:13:37.140 --> 01:13:46.140
Those are great tips. Yeah. Let's acknowledge everyone because I think that in today's world with a level of stress and anxiety that we might be feeling right now.
776
01:13:46.140 --> 01:13:54.140
It takes a lot of bravery to make these changes, you know, it takes a lot and it's hard. Yeah. It's very hard to make these changes. This is not easy.
777
01:13:54.140 --> 01:13:59.140
They may seem simple. And sometimes I have it as simple, but it's very hard to change.
778
01:13:59.140 --> 01:14:06.140
Yeah. And I'm really taking away like, you know, if you know somebody who's sad or anxious or depressed, it's not about just going and eating a salad. It's not about that.
779
01:14:06.140 --> 01:14:13.140
It's tuning into what you need, where the sadness is coming from. And, you know, acknowledging it, maybe it is time to talk to somebody.
780
01:14:13.140 --> 01:14:21.140
But like having the bravery to tune in and listen to what your body is trying to communicate with you is such a big takeaway from what I got from your book.
781
01:14:21.140 --> 01:14:25.140
And I love that you merged the two worlds together. So thank you. Thank you.
782
01:14:25.140 --> 01:14:31.140
The book again is called Calm Your Mind With Food. There's an amazing chickpea scramble recipe.
783
01:14:32.140 --> 01:14:34.140
It's one of my favorites. I'm glad you liked it.
784
01:14:34.140 --> 01:14:40.140
Yeah. I'll be reporting back on the tee, but I guess if you've rapid-fire questions before we do that, where can people find you?
785
01:14:40.140 --> 01:15:10.140
They can find me and check me out at my website, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um
786
01:15:10.140 --> 01:15:40.140
um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um
787
01:16:40.140 --> 01:17:05.240
um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um, um